rakoo on Nostr: Starting the week with some pumping. #workout #ohp OHP 555 November 18 07:40-09:14 ...

Starting the week with some pumping.

#workout #ohp

OHP 555
November 18 07:40-09:14

Barbell Shoulder Press
1. 18 Kg x 5 Reps
2. 23 Kg x 5 Reps
3. 27 Kg x 3 Reps
4. 31 Kg x 5 Reps
5. 36 Kg x 5 Reps
6. 40 Kg x 5 Reps

Barbell Bench Press
1. 48 Kg x 10 Reps
2. 44 Kg x 10 Reps
3. 41 Kg x 10 Reps
4. 37 Kg x 10 Reps
5. 33 Kg x 10 Reps

Pullup
1. 85 Kg x 9 Reps
2. 85 Kg x 6 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 3 Reps

Alternating Dumbbell Hammer Curl
1. 10 Kg x 10 Reps
2. 10 Kg x 10 Reps
3. 10 Kg x 10 Reps

Dumbbell Side Raise
1. 5 Kg x 15 Reps
2. 5 Kg x 10 Reps
3. 5 Kg x 10 Reps

Bent-over Side Raise
1. 10 Kg x 10 Reps
2. 10 Kg x 10 Reps
3. 10 Kg x 10 Reps